How should I stretch my very tight muscles?

Question

I used to be very flexible. Age has taken its toll and I am tight to the point of pain.  I have been doing some gentle stretches from some old yoga routines I used to do.  My shoulders, neck, and especially my hamstrings are terribly tight.  I do seek massage therapy services, but I want to stretch on my own at home.  How should I go about stretching these three areas (especially hamstrings and shoulders) and for how long?  Any resources you have seen online or in a bookstore that you recommend? Thank you!

meitay · Accepted Answer

the most important thing about stretching and building your flexibility is to never stretch a cold muscle. so before doing any stretching take a walk, take a hot bath, or do something where blood flow is increased to the muscles.

as far as specific poses;

for the neck, gently bring your chin to your chest and if you want gently push your head down with your hand for  further stretch. hold for about 5 seconds and then bring your head back to neutral. repeat about 10 times. then again, gently bring your head from neutral position to the right as if you were trying to get your ear to be parallel to your shoulders. if you need a further stretch, gently use your hand to push the head a little further down. keep it there for about 5 seconds then go back to neutral. repeat about 10 times. then switch sides. do not arch your neck back. this will cause your vertebrae to compress and cause more harm then good. 

for the shoulder, reach your arm out straight in front of you, then still holding it straight bring your arm across your chest (like the fore-arm to the opposite shoulder. hold it there with the opposite hand for about 10 seconds, then release. repeat about 10 times. switch arms.

for the hamstrings, put one foot in front of the other shoulder width apart. raise the toes of the leg that is in the front, keeping your heel on the ground, both knees should be slightly bent. bending down from the waist, gently lower your torso toward your thighs keeping the toes of the front leg pointed up. hold for about 10 seconds. release and repeat about 10 times. then switch legs.

again remember. don't stretch cold muscles. it does more harm than good.

hope this helps.

Anonymous · Answer

Stretching is a way of priming the muscles. Notice lions do it all the time instinctively. Stretching for 10 sec at a time and a massage may do the trick. Make sure youre hydrated and full of healthy foods or it may be cramping

itsmetrea · Answer

Try hot shower before stretching, and hot shower after too!  hope that helps. Good Luck with your workouts!

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How should I stretch my very tight muscles?

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